Rice doesn’t spike blood sugar because it’s “bad.” It spikes blood sugar because of how it’s eaten. In this episode, Ben Azadi breaks down five science-backed ways to upgrade rice so it supports metabolic health instead of sabotaging it.
You’ll learn how simple additions like seaweed, vinegar, cooling rice, adding protein and fat, and using soluble fiber can dramatically lower glucose and insulin responses while improving gut health.
These strategies are backed by human studies and help turn rice from a fast-acting carb into a slow-digesting, gut-healing, fat-burning food.
Key topics covered:
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Why rice causes insulin spikes and visceral fat when eaten incorrectly
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How wakame seaweed lowers glucose and feeds beneficial gut bacteria
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Why vinegar reduces post-meal blood sugar and insulin
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How cooling and reheating rice creates resistant starch
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The importance of pairing carbs with protein, fat, and vegetables
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How psyllium husk can blunt glucose spikes and support digestion
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Why white rice can be healthier than brown rice for many people
If you’ve been avoiding rice due to blood sugar concerns, this episode shows you how to enjoy it again without the crash.
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